Workout Description

Why This Workout Is Very Hard

This is a brutal double-session combining two distinct high-volume efforts. The AM AMRAP with escalating wall ball reps (15→20→25) plus rowing creates sustained intensity and grip fatigue. The PM session stacks 3 giant sets of heavy DB work (fatigued shoulders/chest) immediately followed by 50 hang DB snatches and 15 reps each of advanced ring skills (L-sits, skin-the-cats, BMUs). The combination of accumulated shoulder/grip fatigue, high skill demands under exhaustion, and relentless volume across both sessions exceeds what most average CrossFitters can execute as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls, ring work, and hang DB snatches create significant muscular endurance demands. Continuous movement with moderate loads tests sustained muscular output across multiple muscle groups.
• Endurance (7/10): Extended AMRAP and 5-minute row demand sustained cardiovascular output. Multiple aerobic efforts throughout the session challenge heart rate maintenance and oxygen utilization over extended periods.
• Flexibility (6/10): Ring work, L-sits, skin-the-cat, and DB pullovers require moderate shoulder and hip mobility. Wall balls and rowing demand basic hip and thoracic mobility without extreme ranges.
• Speed (6/10): AMRAP format demands quick transitions and consistent pacing. Ring work and DB movements require efficient cycling, though not sprint-intensity. Steady-state effort with minimal rest periods.
• Strength (5/10): DB bench, DB snatches at 30#, and ring movements provide moderate loading. Not maximal strength focus, but sufficient load to challenge force production alongside endurance demands.
• Power (4/10): Wall balls and hang DB snatches contain explosive elements, but high rep ranges and fatigue context limit true power expression. More strength-endurance than pure power output.

Movements

• Ring Row
• Wall Ball
• L-Sit
• Dumbbell Press
• Chest Fly
• Bar Muscle-Up
• Dumbbell Snatch
• BikeErg
• Ring Push-Up
• Dumbbell Bench Press
• Skin-the-Cat
• Row
• Ring Pull-Up

Modality Profile

Workout contains 15 total movements: 9 gymnastics (L sit, ring row, ring push-up, ring pull-up, skin the cat, BMU practice, wall ball throws counted as skill work, champagne, DB pullover), 3 monostructural (C2 bike erg x2, row), and 3 weightlifting (wall ball, DB bench, hang DB snatch). Gymnastics dominates with bodyweight and ring movements, while monostructural and weightlifting are equally represented.